Kettlebell Deadlift

The kettlebell deadlift is a basic exercise that targets the lower back, gluteal and hamstring muscles. The exercise can be used as a warm up with a light weight. Once you have warmed up, increase the weight for a full kettlebell workout.

How to perform the kettlebell deadlift

With feet wider than hip width apart, sit back and grab the kettlebell.

Standup with the kettlebell, ensure the back is kept flat.

Lower the kettlebell between the ankles and repeat.

Important notes:

Use this exercise to learn the difference between bending the waist (not desired) and creasing at the hips (desired).

Keep the back straight.

Engage the scapular muscles in your shoulder.

Kettlebell Swing

The Kettlebell Swing is an amazing kettlebell exercise that can strength the entire body. The Kettlebell Swing is great for both aerobic training and strength training and should be part of every workout. With a light weight, the kettlebell swing makes a great warm up exercise.

How to perform the kettlebell swing

With feet shoulder width apart, sit back and grab the kettlebell with an outside grip.

At the end of the back swing, drive upwards and swing the kettlebell to shoulder height.

Important notes about the kettlebell swing

Keep looking at the kettlebell.

Keep the back straight.

Use a light weight if performing this exercise as a warm-up.

Kettlebell Clean

The kettlebell clean is probably the most commonly used method of getting the kettlebell in to the “racked” position. This makes it an important exercise to before progressing to more advanced kettlebell workouts.

How to perform the Kettlebell Clean

Stand with feet shoulder width apart with the kettlebell in front of you.

Go in to a squat position, then grasp the kettlebell, and swing it backwards through your legs.

As the kettlebell swings forwards, keep it close to your body.

Loosen the grip and rotate the arm resulting in the palm facing upwards.

At the apex, the kettlebell should be resting on your outer arm with the elbow and wrist locked.

Allow the kettlebell to fall by loosening the grip.

Important Notes

Exhale as you drive the kettlebell.

Engage your core.

Kettlebell Snatch

The Kettlebell Snatch is an excellent all round exercise that is both aerobic and is an all body strength workout. The Kettlebell Snatch should be added to any workout that aims to be both aerobic and strengthen the entire body.

How to perform the Kettlebell Snatch.

Stand with feet shoulder width apart with the kettlebell in front of you.

Go in to a squat position, then grasp the kettlebell, and swing it backwards through your legs.

Reverse direction of the swing and drive upwards with hips and knees.

As the kettlebell approaches your shoulder, loosen the grip and extend fingers.

Push the kettlebell overhead.

Important Notes

Look straight ahead when driving the kettlebell overhead.

Lock the weight when it’s overhead and before lowering back down.

Goblet Squat

The Kettlebell Goblet Squat exercise is excellent for developing the leg, gluteal and core muscles. If your goal is to strengthen your legs then add the Kettlebell Goblet Squat to your workout.

How to perform the Kettlebell Goblet Squat.

Hold an inverted kettlebell, with hands around the bell (palms up). Forearms and elbows against your body.

With feet should be shoulder width apart, squat down until your elbows touch your upper legs.

Repeat for ten reps.

Important Notes

Keep your knees inline with your toes.

Breathe out as you stand.

Look straight ahead.

One-Legged Deadlift

The Kettlebell Single Leg Deadlift exercise is excellent for developing the leg, gluteal and core muscles. If your goal is to strengthen your legs and develop your core, then add the Kettlebell Single Leg Deadlift to your workout.

How to perform the Kettlebell Single Leg Deadlift

Place a kettlebell in front of you.

Stand on one foot (with slightly bent knee) bend your hips and grasp the kettlebell with each hand.

Use your glutes and hamstrings to stand upright. Keep your back straight.

Important Notes

This is exercise should be performed after warming up.

Keep the back straight.

Engage (tense) your gluteal and core muscles to increase stability.

One-Legged Deadlift – two kettlebells

The Kettlebell Two Arm, Single Leg Deadlift exercise is excellent for developing the leg, gluteal and core muscles. If your goal is to strengthen your legs and core muscles, then add the double Kettlebell Deadlift to your workout.

How to perform the Double Kettlebell Deadlift

Place two kettlebells in front of you.

Stand on one foot (with slightly bent knee) bend your hips and grasp a kettlebell with each hand.

Use your glutes and hamstrings to stand upright. Keep your back straight.

Important Notes

This is exercise should be performed after warming up.

Keep the back straight.

Engage (tense) your gluteal and core muscles to increase stability.

Look straight ahead during the lift.

Front Squat with two kettlebells

The front squat with two kettlebells is the next step after learning the goblet squat. It is great for improving power in the leg and gluteal muscles.

How to perform the front squat with two kettlebells.

Stand with feet shoulder width apart.

The kettlebells should be held in the “rack” position across your chest.

Squat down slowly, keeping your weight on your heels to counter-balance the kettlebells.

Important notes about the front squat with two kettlebells.

Sit back on your heels if you feel as that you are being pulled forward.

Jump Squat

Hold an inverted kettlebell by the handle, at chest height.

Sit back in to a squat position, then up from your toes.

Land softly back in the squat position and repeat.

Low Windmill

Stand with feet shoulder width apart with a kettlebell between them.

Extend the right arm so that it is over your head and touching the ear.

Look at the right hand and rotate the torso toward it.

Whilst looking at the overhead hand, bend the left hip until the left hand can grab the kettlebell.

Stand up, keeping the left arm straight.

Repeat five times then switch sides.

High Windmill

The kettlebell high windmill is a great exercise to build core and shoulder strength. This kettlebell workout has the added advantage of improving flexibility.

How to perform the kettlebell high windmill

Clean a kettlebell to your chest with right hand. Extend the left hand.

Move the left foot forwards, the left heel should be in line with the right toe.

Push the kettlebell overhead. Look at the kettlebell and rotate the torso toward it.

Whilst looking at the overhead kettlebell, bend the left knee and hip until the left hand touches the left show.

Repeat five times then switch sides.

Important notes about the kettlebell high windmill

Remember to keep looking at the kettlebell when you bend down.

Use a lightweight when learning this exercise or use a spotter.

Double Windmill

The kettlebell double windmill exercise is an excellent strength exercise to develop the abdominal (core) and gluteal muscles. This is an intermediate exercise that should be done once the beginner exercises have been mastered.

How to perform the Kettlebell Double Windmill

Lift one kettlebell over your head, with the palm facing out and fingers extended.

Whilst looking at the overhead kettlebell, bend at the hip and slowly lower until you can pick up the second kettlebell.

Stand up straight, pause and then lower the second kettlebell back to the floor.

Important Notes:

Ensure that you have mastered the beginner exercises before adding this intermediate kettlebell exercise to your workout.

Make sure that you have warmed up probably before starting this exercise.